Spicy potato with cashewnuts (Upkari/ Palya)

This recipe can be prepared using varied vegetables available especially in India. This is mainly made of ivy gourd and/or potato . This is commonly served in Konkani weddings or festivals and is again a delicacy.

Ingredients

3 medium potatoes chopped

handful of cashew nut (ideally soaked in warm water for 1 hour)

1 tsp mustard seeds

3 green chillies slitted

1 tsp salt

1 tsp oil

1 sprig curry leaves

1 tbsp grated coconut

1/2 cup water

Method

Heat oil and add mustard seeds. After the spluttering of mustard seeds , add green chillies and curry leaves. Saute it for 1 min or two. Add potatoes , cashew-nut , salt and water. Cook till potatoes are tender. Add more water if required. Keep stirring for every 5 mins till they are cooked. Finally garnish with grated coconut and serve.

adzuki beans and yam curry

Forgive my photography skills.

Ingredients

For Curry

1 cup dry adzuki beans soaked overnight

1 can of cooked yam or about 100g of yam chopped into chunks

6-7 garlic cloves crushed

1 tsp salt

1 cup water

2 tsp oil

For masala

3 tbsp grated coconut

3 dry red chillies

1 tsp tamarind juice

Method

For Masala
Grind coconut, dry red chillies and tamarind into a smooth paste.

For Curry

Cook the adzuki beans and 100g of chopped yam (if using cooked yam then it should be added to cooked beans separately). Add the masala to the cooked adzuki beans and yam . Add 1 cup water and salt bring to boil. Now simmer for 10 mins. This has to be tempered . For tempering heat oil in a small pan and add crushed garlic and caramelize the garlic and then add to the above mixture. Serve this with hot white rice.

Mushroom Stroganoff

This has a rich and a very earthy taste.

Ingredients

250g mushrooms (any or a mixed varieties of mushrooms) chopped

1 onion finely chopped

1 tbsp of garlic-ginger- green chilli paste (together they should make 1 tbsp)

1 tsp salt

1 tsp black pepper powder

1 1/2 cup soya milk

2 tbsp soya butter

1 tbsp flour mixed with cold milk / water to make a smooth paste without lumps

Method

Melt the butter and saute the onions till it starts turning brown. Add garlic-ginger and chilli paste now. Saute it for 1 min. Add chopped mushrooms and saute it till it starts sweating and turns brown. Now add milk , salt and black pepper powder. Bring to boil. Now add the flour paste and simmer it for 10 mins with occasionally stirring. This is now ready to be served with wholemeal bread or rice.

Pineapple Pudding

Ingredients

2 cups pineapple juice

1 cup semolina

handful of mixed dry fruits

2 tbsp soy butter / I used PURE spread

1/2 cup of sweetener / sugar

Method

Melt the butter and add semolina. Saute if for 2 mins till you get the semolina's aroma. Now add pineapple juice and dry fruits. Cook till all of the juice is absorbed and then add the sweetener. Stir it for 2 mins and the pudding is ready.

Tip

Small pieces of pineapple can be added with sweetener to enhance the taste.

Watermelon rind spicy pancakes

Normally the juice core of the melon is eaten and the rind is discarded . But this rind is also edible and tastes like cucumber. So this can be used as a substitute for cucumber. This can be used in salads and desserts (because of the little sweetness it gets from the core of the melon).

My mother makes a different kind of pancake with this but I never liked it, so I tried out this simple and easy kind and it was a hit.

Ingredients

1/4 watermelon's rind grated (need not be fine). Do not discard the juice while grating.

1/4 tsp salt

2 green chillies finely chopped

6 tbsp semolina ( more can be added according to the consistency)

Method

Mix all of these ingredients and allow it to stand for 5 - 10 mins. The consistency should not be very dry or very watery. If there is approximately more than 2 tbsp of juice then more semolina can be added. The whole mixture should be wet with very little juice dripping while spreading on a hot greased pan. This is ready to be eaten or a dollop of soya butter can be added on the hot pancake. Note that both the sides of the pancake must be cooked.

Bamboo shoot and black eye beans curry

Bamboo shoots is commonly used in Chinese stir fries. This is added to curries and spicy pancakes in our community. This is very rare and expensive vegetable found in India so its considered as a delicacy. I was overwhelmed to see cans of bamboo shoots in supermarkets. Authentic Konkani bamboo shoot curry is prepared using sprouted moong beans or just cooked moong beans. The method remains the same. For any dry beans you buy, it should be soaked overnight and pressure cooked the next day.

Ingredients

200g / 1 tin of cooked black eye beans/ sprouted moong beans

100g /1 small tin of cooked bamboo shoots.

3 tbsp grated coconut

1 tsp mustard seeds

1 tsp turmeric

a pinch of fenugreek seeds

1 tsp oil

1 sprig curry leaves

4 dry red chillies

1 tsp tamarind juice

1 cup water

1 tsp salt

Method

prepare the masala by grinding cocnut, red chillies, tamarind juice, turmeric, fenugreek seeds and 1/4 tsp mustard seeds and little water . Grind it into a smooth paste. Mix masala, black eye beans , bamboo shoots , water and salt. Bring this mixture to a boil and simmer it for 10 mins. Meanwhile prepare the tempering by heating oil , to this add rest of the mustard seeds , when this stops spluttering add curry leaves. Now pour this tempering into the curry . This is ready to be served.

Cucumber salad (South indian style)

This is crunchy and spicy salad. Just takes few minutes to make it.

Ingredients

1 cucumber grated

1/2 tsp mustard seeds

1/2 tsp channa dal

1 tsp oil

1 sprig curry leaves

1 tbsp grated coconut

1/4 tsp salt

2 dry red chillies

Method

In a small pan heat oil, add mustard seeds. When they stop spluttering, add channa dal, red chillies, curry leaves and saute it till the channa dal starts turning brown. Add this "tadka" to the grated cucumber. Now add salt and coconut. Mix well and serve.

Bhakri (rice chappati) and sprouted moong beans curry

The sprouted moong curry was experimental and it was a success. My husband liked it a lot. I am thinking of making it again. It uses just one spice which is readily available. Well this can't be prepared using the readymade sprouts from stores as they are too much sprouted for this curry, you have to sprout them at home for about a day or two (depending on the temperature).

The rice chappati called "bhakri" in konkani is recipe given to me by my grandmother. She makes them so easily and we all munch on them. This was the second time I was making it, it did not turn out to be as easy as I saw her make it. It was a little bit of disaster. But yet I am recording this recipe for my future refernce. If you want to make it, make at your own risk. The preparation is tough but it is very tasty.

Bhakri

Ingredients

1 cup rice flour

3/4 cup water

1/4 tsp salt

Method

Boil the water and salt . When the water starts boiling , add all the rice flour and switch off the flame. quickly mix it into a dough. You will see how quickly the flour absorbs all the water. You will then have to make small balls out of them and roll it into thick sized bhakris. I couldn't make thin ones because it was breaking. If you are unable to roll them and it breaks or the dough is little watery then u can add some more rice flour . Now cook it on a pan / tava on a medium flame with little oil rubbed on the pan. Cook both the sides till red or brown spots appear.

Moong Curry

Ingredients

1 cup sprouted moong cooked in pressure cooker

2 large tomatoes chunked

1 tsp tamarind juice (optional)

1 medium sized potato chunked and cooked

1 large onion coarsely chopped

1 tsp salt

1 tsp red chilli powder

1 tsp oil

Method

Heat oil and saute the onions till golden brown. Add tomatoes (you can add salt at this point to aid tomatoes to cook quickly)till they are cooked and become mushy. Add chilli powder and salt (if not added earlier) , and tamarind juice. Cook for 1 min and then add moong and potatoes. Cook for 10 mins till veggies get infused with the spice. Curry is ready to be served.

An escape to London!!

This was the most awaited trip. I had been planning for this and packing a month before (though a four days trip). This was the second time I was visiting Lovely London. I happily alighted london station ,with my husband, feeling blithe and delighted without realising that the weather would be unbearable. Walking through the streets , all the 4 days made our sight seeing more difficult. The strong breeze and the chill weather and to add that , our legs ache ..... it was a terrific combination to put us off . Nonetheless we still managed to see several tourist spots , favourite one being Madame Tussauds. I was in complete awe to see the wax dolls which were so real , I embraced Bradd Pitt and Salman Khan and stood beside Jim Carrey ( my favourite comedy actor). Another day we visited St Paul's cathedral , there were stairs leading to upper floor (whispering gallery it is called) , we started to climb these but half way through I was totally exhausted , every 5 mins I would stop to gather some breathe and energy , finally I made it to the top (second floor also ) and when we climbed down to the ground floor , we realised that we had  finished 257 steps one way. National History Museum and Science Museum were also great. I was surprised to see how clean, neat and organised these Museums were. 

When it came to suffice our hunger, there were loads of vegan places to eat. There were many Thai / Chinese restaurants which made only vegan food, it was surprising to see how they substituted all the meat dishes with versatile tofu. We also found vegan burgers , falafels and caribbean food. The best thing about London was its a " heaven for vegan foodies" . We had a whole list of all vegan restaurants but unfortunately could not try all of them. 

After a tiring four days , we headed back to our nest and felt " Nothing as good and comfortable as our home". No sooner, had we rested our heads on the pillow, we were fast asleep. 

Pumpkin pudding

Ingredients

1 cup of chopped pumpkin

2 cups coconut milk

handful of mixed dry fruits

1/2 cup of jaggery

1 cardamom pod

Method

Cook pumpkin with very little water. When the pumpkin is tender add coconut water and bring to boil. Add jaggery , dry fruits and cardamom . Cover and simmer it, let it cook for 10 mins. Sweet pudding is ready to serve.

Spicy Broccoli and Potatoes

Ingredients

1 medium broccoli florets

1 medium sized potato chunked and cooked

1 tsp oil

1 tsp mustard seeds

1 tsp channa dal

1 tsp jeera / cumin seeds

1 tsp urad dal

2 -3 green chillies slit

1/2 tsp salt

1/4 cup water

Method

Heat oil and add mustard seeds. After spluttering add channa dal, cumin seeds, urad dal and green chillies. Now add broccoli , salt and water. Cook till broccoli is cooked and then add potato. Serve this with rotis or as a side dish.

Salad

This recipe is from Manjula's Kitchen but there is a slight variation. It is so simple and easy. (courtesy www.Manjula's Kitchen.com).

Ingredients

4 cabbage leaves chopped

1 medium sized tomato chunked

1/4 cup sweet corn (frozen or boiled or canned)

1/4 cucumber grated

1 small carrot grated

Dressing

1/2 lime or lemon juice

pinch of black pepper powder

1/4 tsp salt

Method

Mix all the vegetables and add lemon/ lime juice, salt and pepper powder.

Sambhar / Curry (South Indian Style)

This is a curry / Sambhar recipe was given to me by my mother in law. This picture is taken from sambhar prepared by her. She is an amazing cook . She has different versions of Sambhar and believe me all her versions are slurp...... She , along with father in law, came to UK about 30 years ago , a period when she didn't know cooking and to compliment her disadvantage , there were not many vegetable options and no curry powders, no indian spices but meat was in surplus. Being a strict Indian vegetarian, she had to learn to make curry powders and also suit her taste to English vegetables. Fortunately , she was successful in doing so and her experiments passed and she became a star of our family. Well this curry has Indian vegetables but there are some variations for my English readers. (courtesy mother in law)

Ingredients

3/4 cup toor dal cooked

1 large onions

1 large tomato

2 large potatoes cubed

1 tsp tamarind juice

For masala

lilttle oil

2 tbsp corrainder seeds

1 tsp black peppercorns

1/4 inch cinnamon

1 tsp methi / fenugreek seeds

1 tsp cumin seeds

1 tbsp channa dal

1 tbsp urad dal

1 tbsp uncooked rice

2 tbsp shredded coconut or desiccated coconut

pinch of hing / asafoetida

1 tsp turmeric

5 -6 dry red chillies

4 -5 curry leaves

Method

Dry roast all the masala ingredients separately on low heat except methi / fenugreek seeds which has to be roasted in little oil till you can smell the aroma. Grind all of these with little water in to a smooth paste.

Cook the veggies , when its half cooked, add toor dal and ground masala, tamarind juice and salt (1 1/2 tsp ). Cover and cook till the veggies are soft and tender. Serve this with rice or idli.

Variations

Different vegetables or different combinations of vegetables can be used. Aubergines / Celery / Okra / Runner beans / Mange touts / any coloured Peppers / Baby corns / Frozen mixed vegetables except cauliflowers / Green peas. For any of these vegetables , onion and tomato are added. Green peas can be added separately or in combination with potato, beans or mange touts.

Spicy Bitter Gourd (Palya / Upkari)

This is a simple recipe given to me by my mom. I like bitter gourd and mom taught me to reduce the bitterness from this veg and she successfully manages to do so unlike me . ;)

Ingredients
2 bitter gourds chopped coarsely
2 medium sized tomatoes finely chopped
1 medium sized onion finely chopped
1 tsp chilli powder
1 1/2 tsp salt
1 tsp oil

Method
Add 1 tsp salt to the bitter gourds and allow it to stand for half an hour and later squeeze the water out of the gourds. Now heat oil and saute the onions till it starts turning golden brown and then add tomatoes and cook them for 2 mins. Add salt ,chilli powder and gourds, cover and cook till the gourds are tender. This may take about 15 mins. Serve this with rice or chappati.

Fantastic Facts

I often read foodie magazines and health magazines. I also pick up free food magazines from superstores . And reading through several facts, I realized that it is very important to check what we are eating and how much calories we are consuming . Nonetheless I also started exercising to keep my self fit and burn those extra calories . I would like to share those fitness facts. (courtesy Tesco Healthy Living Club , Winter 2008)

1. Nutritional Information

85% of us want the nutritional content of foods in restaurants and cafes to be shown. For now you can find it on websites of the main chains.

2. To be more bendy

As temperature drop down in winter many of us start to stiffen up. But eating Mediterranean style diet can help us to stay supple. Cutting back on fatty mat, dairy, butter and pastry and switching to olive oil , rapeseed oil, spreads , nuts, avocado and 5 portions of colourful fruit and veg a day, helps.

3. Chewing helps

Take smaller bites and chew your food 20 - 30 times to allow time for the body's fullness signals to work. You could eat 70 fewer calories and feel more satisfied after a meal.

4. Pots of Health

More potted plants you can see from your desk, the fewer sick days you are likely to to take. Plants improve air quality , so stock up at work or at home.

5. Drive away back pain

Slouching in the car is the key cause of back pain. So check that your seat and steering wheel are set correctly for you, adjust your rear driving mirror to encourage you to sit up properly and if necessary, use a rolled up towel to support your back.

6. Fast Thinking makes you happy

People taking part in a timed brainstorm or reading text scrolling at twice the normal speed felt happier. For an instant feel good boost , set a time limit for reading the paper or doing sudoku and crossword puzzles.

7. Fresh breath

Chew a mint leaf, drink mint tea, or use a minty breath freshener. It also helps to chew mint sugar- free gum containing xylitol - a natural sweet plant substance that protects against tooth decay. To prevent bad breath in the first place, rinse with water after meals to wash out stray bits of food. Or floss and brush with toothpaste containing soda bicarbonate.

8. Nice style , but do they fit?

Don't forget the comfort factor next time you're buying glasses. They might look good, but if they dig in around your ears or rub against your cheeks, they'll cause discomfort, from headaches to sore skin.

Initial Stages of my Veganism

My husband is strictly vegan . And the day I married I became a vegan too although I didn't like the smell of soya milk nor its taste. I cursed myself for accepting veganism . I didn't want to disappoint husband and so I continued being a vegan. But as time passed , I realised how environmental friendly i was becoming and gradually I started liking the taste of every little bite of vegan food. I could eat soya cheese, use cosmetics and even eat vegan medicines without the guilt of any animal slaughtered because of me. I didn't have any guilt when I was vegetarian either but neither did it give me pleasure of being a perfect animal friendly person unlike now.....

I WAS A BUDDING VEGAN.

Mooli / Radish Curry ( Ambath , Konkani style)

Many people dislike radish for its odd smell. But trust me this curry will change your opinion about radish. Radish leaves are also edible and can be used to make tasty side dishes.

Ingredients

1 mooli / 15 radish cut into medium sized round pieces .

3 tbsp dry roasted red chillies

1 tsp tamarind juice

3 tbsp grated coconut

1 tsp salt

1 small onion finely chopped

1 tsp oil

1 small tomato chopped coarsely

1/2 cup red lentils

Method

Cook lentils , radish , onion and tomato together. Grind coconut, tamarind, red chillies into a paste and add this to the cooked vegetables above. Bring to boil and simmer it for 5 min. To temper this heat oil and saute onions till it caramelizes. Add this to the incomplete curry. Serve this with hot rice.

Spinach Curry ( Ambath in Konkani Style)

This is the most favorite curry for the members of my family especially my husband. This picture above is Methi leaves / Fenugreek leaves curry and the recipe for this is below in Variations.

Ingredients

2 cups chopped spinach / 5 blocks frozen Tesco spinach

1 medium tomato

1 small onion finely chopped

3 tbsp grated coconut

2 - 3 dry red chillies (roasted)

1 tsp tamarind juice

2 tsp oil

1/2 cup red lentils

Method

Cook lentils, spinach , tomato and half of the chopped onions. Meanwhile grind coconut, red chillies and tamarind into a smooth paste. When the lentils are cooked , add the paste and bring to boil and further cook for 5 mins. Now this curry should be tempered , heat oil and saute the rest of the onions till they are dark brown. Add this to the curry above. Serve it with chapatis or rice.

Tadka or tempering can be added when the curry is still cooking or after the curry is cooked.

Variation

Methi leaves curry is prepared in the same way but instead on onions for tadka , you need 1 tsp oil heated to 1 tsp mustard seeds and 4 - 5 curry leaves are to be added. No onions are added for this curry.

Spinach and Lentil

This dish is very healthy and simple . This can be cooked on the days when you want a break from cooking because it doesn't take much of your time.

Ingredients

2 cups of chopped spinach / 5 blocks of frozen Tesco spinach.

1 cup of red lentils

1 medium sized onion roughly chopped

2 cloves garlic roughly chopped

1/2 tsp cumin seeds

5 - 6 slit green chillies

1 large tomato cut into chunks

1 tsp oil

1 tsp mustard seeds

2 red chillies

1 1/2 tsp salt

Method

Add spinach (frozen ones can also be added directly from freezer , need not be defrosted), lentils, garlic, cumin seeds, green chillies, onion and tomato in a pressure cooker. Cook for 10 mins. Now this needs tempering, heat oil and add mustard seeds. After it stops spluttering, add red chillies, saute it for 1 min . Add this tempering and salt and cook it for 2 -3 mins . Serve this with rotis, naan , pitta bread or hot rice.

Money saving tip

I prefer frozen spinach as this available throughout the year and I saw this was cheaper than the fresh ones. I buy fresh ones only if there is an offer cheaper than frozen ones. Actually frozen vegetables contain more nutrients than the fresh ones as these are frozen when there are very fresh. But with beans, dry beans also contains the same nutrients as the frozen one. So soaking beans and cooking them also gives the same nutrients. Because drying process just dehydrates the seeds but doesn't remove its nutrients instead these nutrients become concentrated .

Beans Soup ( Saaru , Konkani style)

This is not a proper soup . It is in between soup and curry or a curry with thin consistency. This is easy to prepare and very healthy too. This can be prepared using any kind of beans.

Ingredients

100 gms chickpeas / brown chickpeas / moong beans / horse gram / black eye beans / kidney beans / moth beans. ( Sprouted beans can also be used. )

2 tsp oil

5 - 6 cloves garlic crushed

2 - 3 dry red chillies

1 tsp salt

3 cups water

Method

Soak the beans overnight and cook them with the 3 cups of water. Cook for 20 - 25 mins in a pressure cooker. Now add salt and bring to boil . Meanwhile prepare for "Tadka" , heat oil in a small pan and add garlic and saute it till its golden brown. Note that it should be cooked in a medium flame . Now add chillies and saute it for 1 min . Add this to the cooked beans. This can be just consumed like a soup ( but its quiet spicy) or can be served with rice.

OR

The tempering or tadka can be changed. Heat 1 tsp oil , add 1 tsp mustard seeds. After it stops spluttering add 2 - 3 dry red chillies and then a sprig of curry leaves.

Money saving tip

Instead of buying frozen or canned beans, buy dry beans . Soak them and then pressure cook them the following morning. By adopting this method , you are not only saving money but also eating freshly cooked beans which is much more tastier .

Spicy Cauliflower ( Cauliflower palya/ Upkari/ Sabzi)

Ingredients

1 cauliflower florets

1 medium sized potato chunked and cooked

1 medium sized onion chopped finely

1 tsp turmeric powder

1 tsp chilli powder

1/2 tsp salt

1/4 cup water

Method

Heat oil in a pan , add onions and saute it till golden brown. Add turmeric and cauliflower. Mix this well such that all the florets imbibe the yellow colour. Add chilli powder, salt and water. Cover and cook for 10 mins with occasionally stirring. Add more water if required. Now add the cooked potatoes and further cook this for 5 mins. Serve this with naan or pitta bread or rice or this can just eaten as a side dish.

Beans Curry (Indian Konkani style)

Ingredients:

200 gms of dry butter beans / pinto beans / green peas

1 medium potato chopped into bite size chunks

3 tbsp grated coconut

2-3 dry red chillies (this is available in any indian store). This has to be roasted.

1 tsp tamarind juice (extract juice from the pulp using hot water or use 1 tsp tamarind powder)

1/2 medium sized onion finely chopped

1 tsp salt

2 cups water

1 tsp oil

Method :

Soak the butter beans overnight and pressure cook it along with potatoes for 15 mins. Meanwhile grind grated coconut , red chillies and tamarind juice into a fine smooth paste. Add this paste and salt to the above cooked beans and potatoes . To this add half of the chopped onions and water. Bring this to boil and simmer it for 10 mins. the curry is ready but still incomplete without a "Tadka" or tempering and for this in another small pan heat oil and add the rest of the chopped onions and saute it till its dark brown. Add this to the curry. Serve this with hot white rice.

Money saving tip : You can buy long grain rice instead of basmati. For curries long grain rice are the best. Basmati is used mainly for pulao/pilaf/pulav. Supermarket' s basic brand is also ideal for curries.

Steaming hot Tomato Soup

Ingredients:

2 large cloves of garlic

1 medium sized onion

4 salad tomatoes (medium sized)

750 ml vegetable stock (i use Kallo stock cubes coz its vegan)

1 tsp salt

1/2 tsp black pepper powder

1 tbsp oil

1 tbsp cornflour (make a paste using cold water)

Method

Roughly chop garlic, onions and tomatoes. Heat oil in a pan and when the oil is hot add chopped onions and garlic and saute it till its golden brown. Add tomatoes and cook them till it breaks down and then add all the stock . Bring to boil and simmer and cook it for 10 mins. Allow this to cool for atleast half an hour and then blend it smooth . This can be strained which is optional. I don't strain my soup. Pour this back into the pan and bring to boil adding black pepper powder, salt and cornflour paste. Simmer it for 10 mins . Sprinkle with mixed herbs and any herbs of your choice (fresh or dried), this is optional. Serve this with a crusty whole meal bread.

For more healthy version, cooked handful of butter beans or pinto beans or cannelloni beans can be added after blending the soup.

Money saving tip

I buy tomatoes from wholesale dealers and make the soup in large quantity and store them in the fridge. This soup can also be used as paste sauce along with some veggies or it can also be used to make tomato based curries like chick pea curry (channa masala).

Proud to be a VEGAN !

I am a proud to be a vegan because I am happy that I don't consume animal products and animal derived products and because of this I am reducing my carbon footprint . I eat healthy food made from soya instead of milk and thus helping myself remain healthy and fit. Being an Indian vegetarian , it was easy for me to adopt veganism unlike other individuals whose main part of meal includes meat. I know people who want to become vegan,  fear that they would have to give up their desires for good food. But mark me , I can assure you all can have good food and also a healthy meal simultaneously.

Being a vegan hasn't limited my food options, I have started to experiment and few of them turned out success. In this blog of mine I would give the various "tried and tested" recipes and also few tips to save money and lead a simple and healthy living.